| Snacking can be a dietary disadvantage; or a nutritional edge. Here's how to make it work in your favor. | ||||||
 | ||||||
Many nutrition experts -- including Cooking Light -- often recommend munching between meals to maintain your energy and prevent you from devouring too much at lunch or dinner. But snacking could thwart your ability to manage the size of your middle--unless, that is, you learn to snack smart. "Nutrition experts are not wrong about the healthfulness of snacking, but perhaps we haven't been clear that you should have a snack only when your stomach wants it," states Connie Roberts, R.D., a nutritionist at Brigham and Women's Hospital in Boston. If you're one of those folks who visit the vending machine, pantry, or convenience store for reasons other than hunger, work on identifying why. Are you bored? Join a book group or call a friend. Tense? Take a lavender bath. Mad? Go out to the driving range and see how far you can hit your boss, er, ball. "Distract yourself in healthy ways until they become a habit," suggests Mike Bowers, Psy.D., chief clinical psychologist at the University of Colorado's Weight Management Center in Denver. Once you learn to snack only when your stomach calls, chances are you will eat less at subsequent meals, Roberts adds. Why? She explains that it takes the food you eat about 20 minutes to start making a dent in your hunger. If you begin a meal ravenous, you may eat so quickly that you've polished off a second helping before you feel even the slightest bit full. In this case, a modest pre meal snack could keep you from stuffing yourself. Which brings us to this question: When your stomach sounds like a symphony, what should you snack on? Use the following advice to make healthy snack selections. Check out the calories. Opt for 50-or 100-calorie snacks if your next meal is within an hour or two, 150 to 200 if it's going to be longer than that. "It'll be just enough to keep you satisfied," Roberts explains. Think outside the bag. Sure, it's easy to grab a bag of chips (Americans ate 11 million pounds of them on Super Bowl Sunday alone). "But look beyond the usual choices--pretzels, popcorn, and chips; and focus on fruits, vegetables, and dairy products," says Leslie Bonci, R.D., a Pittsburgh based spokesperson for the American Dietetic Association. "You probably don't get too few potato chips in your diet, but chances are you're coming up short on these other foods." Focus on fiber and protein. A snack containing at least a little protein will keep you fuller longer. Snacks that are high in fiber are also more filling than low-fiber snacks. Fruits, vegetables, and whole grains are fiber-rich; low-fat dairy products, legumes, nuts, and lean meat are packed with protein. Whenever you can, combine the two--spread a little peanut butter on your banana, or top your whole-wheat crackers with tuna salad or hummus. Don't forsake your favorites. Sweet snacks are unlikely to contain enough protein or fiber to fill you up until mealtime. But you needn't--and shouldn't--banish them completely. "You just can't say, 'I'll never eat another Oreo again.' It's a surefire way to devour the whole bag," Bowers says. You may be able to pair your snack-of-choice with a protein- or fiber-rich food--Oreos and skim milk, for instance. If it's not that easy, build small portions of your favorite snack foods--no matter how vitamin-vacant they are--into your regular meals when you're hungry. "Plan to have two Oreos with your lunch on Wednesdays or for dessert on Friday," Bowers suggests. Avoid a snack-food rut. "Have different kinds of snacks every day so you get a variety of nutrients," Bonci advises. |
Monday, June 4, 2007
Smart Snacking
Sunday, June 3, 2007
Snacks: How they fit into a healthy diet
Find out why and how snacks fit into a healthy diet and discover creative ways to satisfy your hunger.
Your stomach is growling, but lunch is hours away. You're eyeing the cookies on the counter, but know that you'll feel guilty if you indulge. If you think your best option is to avoid a snack altogether and wait for lunch, think again.
A wide variety of snacks can fit into a healthy diet, so you don't need to avoid snacks. Rather, plan them with variety, moderation and balance in mind.
The benefits of snacks
You may feel guilty about snacking, but snacks aren't necessarily bad. In fact, mini meals several times a day can be beneficial. Here's how:
- Binge control. If eating several low-fat whole-grain crackers, a few pretzels, a piece of fruit or some raw vegetables keeps you from taking second or third helpings at your next meal, you may actually consume fewer total calories for the day.
- Extra energy and nutrients. Traditional, made-at-home meals often lose out to busy schedules. A grab-and-go snack can be the difference between some nourishment and none at all.
- Satisfaction for small appetites. Young children's tiny stomachs can hold only small portions of food at one time. Older adults who are less active and who burn fewer calories also may feel more comfortable eating smaller meals more frequently.
Choose healthy snacks
Select foods that can satisfy your hunger, supply your body with energy and provide important nutrients. Choose a wide variety of these foods to ensure that you get all the necessary nutrients and to make your snacks more interesting. Here are some of your best snack picks:
- Whole grains. Whole-grain snacks are rich in fiber and complex carbohydrates, which give you energy that has some staying power. Look for items such as low-fat whole-grain crackers, whole-grain pretzels and whole-grain crispbreads.
- Fruits and vegetables. Eating fruits and vegetables provides a feeling of fullness with no fat and only a small number of calories. They also provide vitamins, minerals, fiber and other nutrients.
- Nuts and seeds. Nuts and seeds provide protein, which helps keep you feeling fuller longer. Nuts and seeds contain mostly monounsaturated fat, a healthy kind of fat. Nuts and seeds are high in calories, however, so don't eat them in large quantities.
- Low-fat dairy products. Cheese, yogurt and other dairy products are good sources of calcium and protein, plus a variety of other vitamins and minerals. Dairy products can be high in fat, so choose the low-fat versions. Some yogurts have a lot of added sugar, so consider "light" yogurt if you want to limit your calorie intake.
Though snacks can contribute to a healthy diet, they can also be a source of excess calories if not eaten in moderation. For example, a single serving of almonds (about 23 kernels or a handful) contains 164 calories. But if you eat handful after handful until it totals a cup of almonds, the calorie count jumps to 800-plus calories.
So what are your best choices? Here are several suggestions:
| Approximate number of calories | Healthy snack options |
|---|---|
| 10 calories | 1 large stalk of celery |
| 25-30 calories | 1 cup raw vegetables 6 medium baby carrots |
| 60 calories | 2 cups air-popped or light popcorn 1 cup of cantaloupe or grapes 1 small can of vegetable juice |
| 100 calories | 1 cup sliced bananas and fresh raspberries 2 domino-sized slices low-fat Colby or cheddar cheese 1 fat-free chocolate pudding cup |
| 150 calories | 1/2 cup frozen, low-fat yogurt topped with 1/2 cup blueberries 1 cup sliced apples with 1 tablespoon smooth peanut butter 4 slices whole-grain crispbread (a wafer-thin cracker) |
| 200 calories | 1/4 cup dry roasted soy nuts (calories vary by brand) 1/3 cup granola 1 cup low-fat cottage cheese topped with 1/2 cup sliced fresh peaches |
Source: Department of Agriculture — Nutrient Data Laboratory, 2005
Quick, easy-to-prepare snacks
You're more apt to opt for good-for-you snacks if you stock your refrigerator and shelves with foods that are fast — not fussy. These ideas for healthy snacks minimize fat and calories and maximize whole grains, fruits and vegetables.
- Toast one-half of a whole-wheat English muffin. Top with one slice Canadian bacon, a tomato slice and one slice low-fat American cheese. Microwave until the cheese melts.
- Mash half a banana into 2 teaspoons peanut butter and spread onto a whole-grain bagel. Large bagels contain up to 400 calories, so choose a smaller 2-ounce bagel.
- Mix 1/4 cup cold leftover chicken or convenience-type chunk chicken with sliced seedless grapes, 1/2 tablespoon sunflower seeds, 1 tablespoon plain yogurt or fat-free mayonnaise, and a dash of curry powder. Stuff into a hollowed-out green pepper or half of a whole-wheat pita pocket.
- Spread 1 tablespoon part-skim ricotta cheese over one-half of a small cinnamon-raisin bagel. Sprinkle with cinnamon if desired and top with a thinly sliced apple.
- Layer a soft mini corn or flour tortilla with 2 tablespoons shredded low-fat cheddar or Monterey Jack cheese. Microwave until the cheese melts. Slice into bite-sized pie shapes. Dip into some salsa if desired.
- Spread 1 ounce ricotta cheese over a brown rice cake. Layer with fresh strawberries or a tablespoon of sugar-free spreadable fruit. Or try using a spread of herbed goat cheese and sliced olives.
- Top a small baked potato with 2 tablespoons fat-free plain yogurt and sprinkle with Cajun seasoning.
- Spread 1 tablespoon fruit-flavored low-fat yogurt or 100 percent fruit jam over a slice of whole-grain crispbread.
Heed your hunger pangs, but forget the guilt. With planning and a little preparation, you can have healthy foods on hand, so you're ready when temptation strikes.
Saturday, June 2, 2007
Healthy Snacks for Those Dieting
Traditional Diet Snacks Traditionally, there were not a lot of options available when it came to snacking for dieters. Raw vegetables were generally thought to be a good choice, and many people still enjoy a snack of carrots, celery or fresh cauliflower throughout the day. Vegetables have the distinct advantage of being practically limitless, even when dieting. Low calorie, no fat Jello was a typical dessert substitute, as was fresh fruit. Carb cravings were satisfied by Melba toast, a diet-friendly bread option. While these choices are still good for todays dieters, nutritionists and diet experts have created a number of modern, healthy snacks that will not cause you to break your diet, but will give you more snacking satisfaction when you really crave something you should not be eating.
Easy Ways To Lose Weight - 3 Easy, No-Fuss Ways To Lose Weight
But weight loss doesn't have to be like that.
There are several easy ways to lose weight. Many slim people know about them and use them this time of year to take the weight off rapidly without a lot of fuss or hassle. This article will review 3 of these ways, giving you a bit about each.
As always, consult your doctor or health care team before making any changes to your diet and/or lifestyle.
#1 Hoodia Gordonii
Hoodia is a natural appetite suppressant that tricks your brain into thinking that you're full and turns off the desire to overeat. It not only helps turn off physical hunger but many people also report that they do not even have the desire to overeat, which makes it REALLY easy to lose weight.
Hoodia is a natural plant extract from the South African desert and has been declared safe to take by experts. It has also been eaten by the South African tribesman for years with no ill effects.
Compared to synthetic diet pills that can make you all jittery and nervous (and may cause serious side effects), Hoodia Gordonii is an excellent natural alternative. People taking it have reported losing up to 5-7 pounds per week.
The only downside is that the market is flooded with 'fake' Hoodia. Because there is too much demand and not enough supply (Hoodia plants take approximately 4-7 years to mature), a lot of companies are using fake Hoodia and/or not putting enough Hoodia into their pills.
If you end up buying a poor brand of Hoodia, it won't work for you and you'll have wasted your money. So be careful when shopping to buy from a company that uses South African Hoodia Gordonii and offers you certification like their C.I.T.E.S. certificate and lab analysis. If you do your research ahead of time, you'll be much more likely to find pure Hoodia and get the weight loss results you want.
#2 Weight Loss Patch
Weight loss patches are growing in popularity because they're easy to use, often work better than pills and offer a great variety of fat burning ingredients.
Weight loss patches work by decreasing your appetite and/or increasing your metabolism or both. Instead of taking something through your mouth, a weight loss patch is placed on the skin and delivers it's ingredients transdermally (through your skin).
For many people with compromised digestive systems, this can be a better way of absorbing the fat-burning ingredients into their system.
You can get weight loss patches that offer Hoodia, green tea, caffeine, guarana, fucus vesiculosus (a natural seaweed that boosts your thyroid) and other fat burning ingredients.
It's important to choose a weight loss patch that only has ingredients you feel comfortable with (for example, if caffeine makes you feel jumpy, avoid those weight loss patches that use green tea and/or caffeine.)
The beauty of a weight loss patch is that it's working to help you lose weight while you're going about your daily business. How easy is that?
#3 Diet Home Delivery
Diet delivery is becoming an extremely popular way for busy people to lose weight. These days, we may want to eat better - but really, who has the time? It's so much easier to have the food prepared for you.
Many popular diets are offering their diet food delivered straight to your door. You pay a monthly fee and you either get the food delivered weekly or daily to your door.
Unlike in the past, diet delivery is actually quite affordable due to companies growing and buying in bulk. Many plans start at around $15-25 a day for all 3 meals.
Plus it's extremely convenient. In most cases you just take out your meal from the fridge or freezer, follow the heating instructions for 5-10 minutes and eat. Diet delivery is like having a dietitian or personal chef helping you lose weight.
So those are 3 easy way to lose weight. They give many people that extra push that is often needed when it comes to weight loss.
Remember however that the easiest way to lose weight is found when you match the right plan to your lifestyle and unique tastes. Choose a weight loss plan that gets you excited and motivated - you'll have much better (and probably faster) results!
Friday, May 11, 2007
How to Start Dieting
Any change in lifestyle will take mental and physical energy, which will be tough if you're in the middle of a job upheaval, family crisis or other stressful situation. So before you start this diet, make sure you have the time, energy and focus to devote to it.
2. Draw from the past.
If you're like most people this probably isn't the first time you've tried dieting. Even if you didn't succeed in the past, you can still learn from what you've done. So ask yourself what worked in the past. Why did it work? On the flip side, what didn't work for you and why not?
3. Clean your environment.
Let's face it: Willpower is hard to attain, which is why if your house and office are loaded with foods that tempt you, you're starting with a disadvantage. The solution? Do a sweep of your environment and eliminate danger or trigger foods. Even if you have to keep these foods around the house for your kids, buy brands you don't like.
4. Create a support system.
Studies show that people who lose weight and keep it off have good support systems so start recruiting cheerleaders to help keep you on track. Maybe that's your family, your friends, your colleagues at work, even a group at church. Or if you prefer, you can always join a weight loss group like Weight Watchers or turn to the Internet to find buddies. No matter whom you enlist, having this support will help you stay the course, reinforcing your decision to become healthier.
5. Set realistic goals.
You've undoubtedly heard this a million times, but if your goals aren't attainable, you're only setting yourself up for failure. "If you set goals you can't reach, you'll become frustrated and will most likely quit," McKittrick says. If you need help setting these goals, talk with a registered dietitian. Just remember that if you're trying to lose weight, the safest, most effective goal is one to two pounds a week.
6. Plan to be active.
You'll have the most success if you pair dieting with physical activity. So develop a plan to gradually increase your activity levels. Figure out what activities you enjoy -- salsa dancing and gardening count! -- and then gradually ease into becoming more active. For instance, perhaps you plan to walk 10 minutes three times a week. After a few weeks, increase to 15 minutes. Then add a fourth day.
7. Take baby steps.
Rather than making changes at all once, space them out over the course of several weeks, and you'll have a better shot at adopting each change into your lifestyle. For instance, focus on eating two or three more servings of fruits and veggies a day during the first week. The next week, add another habit, like downsizing food portions or reducing your red meat consumption.
8. Focus on the positive.
It's easy to feel deprived when you start dieting. After all, you're giving up habits that have been with you for months, if not years. But rather than focusing on the negative, seek the positive. Look at this diet as a way to experiment with new recipes or foods you've never tried.
9. Expect to have setbacks.
All of us slip up at one point or another so don't beat yourself up. Instead, just nudge yourself back on track, knowing that slipping up is normal and one little mistake won't make you a failure.
Tuesday, May 1, 2007
25 smart diet tips
2. Eat at least two servings of a fruit or veggie at every meal.
3. Resolve never to supersize your food portions--unless you want to supersize your clothes.
4. Make eating purposeful, not mindless. Whenever you put food in your mouth, peel it, unwrap it, plate it, and sit. Engage all of the senses in the pleasure of nourishing your body.
5. Start eating a big breakfast. It helps you eat fewer total calories throughout the day.
6. Make sure your plate is half veggies and/or fruit at both lunch and dinner.Are there Any Easy Tricks to Help Me Cut Calories?
7. Eating out? Halve it, and bag the rest. A typical restaurant entree has 1,000 to 2,000 calories, not even counting the bread, appetizer, beverage, and dessert.
8. When dining out, make it automatic: Order one dessert to share.
9. Use a salad plate instead of a dinner plate.
10. See what you eat. Plate your food instead of eating out of the jar or bag.
11. Eat the low-cal items on your plate first, then graduate. Start with salads, veggies, and broth soups, and eat meats and starches last. By the time you get to them, you'll be full enough to be content with smaller portions of the high-calorie choices.
12. Instead of whole milk, switch to 1 percent. If you drink one 8-oz glass a day, you'll lose 5 lb in a year.
13. Juice has as many calories, ounce for ounce, as soda. Set a limit of one 8-oz glass of fruit juice a day.
14. Get calories from foods you chew, not beverages. Have fresh fruit instead of fruit juice.
15. Keep a food journal. It really works wonders.
16. Follow the Chinese saying: "Eat until you are eight-tenths full."
17. Use mustard instead of mayo.
18. Eat more soup. The noncreamy ones are filling but low-cal.
19. Cut back on or cut out caloric drinks such as soda, sweet tea, lemonade, etc. People have lost weight by making just this one change. If you have a 20-oz bottle of Coca-Cola every day, switch to Diet Coke. You should lose 25 lb in a year.
20. Take your lunch to work.
21. Sit when you eat.
22. Dilute juice with water.
23. Have mostly veggies for lunch.
24. Eat at home.
25. Limit alcohol to weekends.
Sunday, March 18, 2007
7 diet tips
1. Take it one step at a time
Start by paying attention to what you eat. Cut back on fat and sweets and add more fruit and vegetables. And Exercise! If you hate to exercise try it for only 15 minutes a day at first, set small EASY goal at first then a 1/2-hour. Keep in mind that while you are exercising you are burning calories and not eating. Also, it will be easier if you chose an activity that you enjoy. So read this article on How To clean diet eat fast fat forever last loss that won’t come back and begin today!
2. Set a goal
Set a deadline to lose the weight and write it down. For example, ‘ By june 15/07 I will weigh 150 lbs or less’. Put it somewhere you will see it daily.
3. Give up soda
If you drink a soda or 2 a day you are adding empty calories. If you find it hard to stop completely, cut back at first and drink water instead.
4. Don’t buy junk food
When you go shopping, don’t go on an empty stomach and you will be less likely to buy junk food. Keep your home ‘junk food free’ so you won’t be tempted to indulge.
5. Eat breakfast
Consume most of your calories early in the day and always eat breakfast. Eat less for Lunch and even less for supper. Don’t eat after 8pm and not only will you avoid those added calories but you will sleep better.
6. Give yourself a treat
When you tell yourself that you can’t have something you want it more. Give yourself a treat once a day ( ie. half a cookie) and you won’t feel you are missing out.
7. Eat five or six meals a day
Eating more frequently will keep you from getting too hungry.
So Start moving. Skip TV and the computer and take anywhere form 15 to 30 minutes a day to walk. Grab your MP3 or buy one for 50 bucks. Walk around the block and listen to your favorite tunes. If it’s raining or snowing, walk around the house or just walk in place. Then, slowly rid your house of the junk food and substitute fruit, veggies, and nuts. Eat a healthy breakfast and try not to snack. Once again, there is no simple cure or way to beat the system. If you don’t do this, you will live a shortened life. It’s just about guaranteed, regardless of your genes. This is your body and your only shot at life. Treat them both with respect and no one will look at you again and think to themselves, there goes fatso. And you’ll be able to look in the mirror and smile.
Friday, March 16, 2007
Make Healthy Food Choices
 | |
|
Here are some tips for healthy eating:
- Coconut is high in saturated fat; olives and avocados are high in monounsaturated fat and calories. Use these items sparingly to avoid getting too many calories from fat.
- When vegetables, grains or legumes are cooked or processed, saturated fats or cholesterol are often added. For instance, egg yolks may be added to breads or pastas.
- Canned, processed and preserved vegetables also may contain added sodium. And in some people, too much sodium (salt) can lead to high blood pressure. Some food companies are canning vegetables with less salt. "No salt added" varieties are also available. Look for these in the market or choose fresh or frozen vegetables.
- Nuts and seeds tend to be very high in fat and calories, but most of the fat is polyunsaturated or monounsaturated (e.g., walnuts, almonds, pecans). Some varieties, such as macadamia nuts, are also high in saturated fat, so check the label. Nuts and seeds don’t have cholesterol and are good sources of protein.
Cooking with fats and oils
- Canola, corn, olive, safflower, sesame, soybean and sunflower oils are low in saturated fat. They're good to use in limited amounts for cooking or dressings.
- Peanut oil has slightly more saturated fat. Don't use it as a major cooking oil. You can use it now and then for flavoring.
- Vegetable oils are hydrogenated for use in margarines or shortenings. Hydrogenation adds trans fat, which may partly offset some of the benefits of using polyunsaturated or monounsaturated vegetable oils.
Cholesterol, fiber and oat bran
Most Americans consume only about half the fiber they need each day. Dietary fiber is the term used for several materials that make up the parts of plants that your body can't digest. Fiber is classified as either soluble or insoluble. When regularly eaten as part of a diet low in saturated fat and cholesterol, soluble fiber has been shown to help lower blood cholesterol, thus reducing the risk of coronary heart disease. A high-fiber diet may also help reduce the risk of diabetes and colon and rectal cancer. The American Heart Association recommends that you eat foods high in both soluble and insoluble fiber. Fruits, vegetables, whole-grain foods, beans and legumes are all good sources of dietary fiber.
Read the labels on all packaged foods, especially commercial oat bran and wheat bran products. Many of these (muffins, chips, waffles) actually contain very little bran. They may also be high in sodium, calories and saturated fat.
Adding fiber to your diet may be easier than you think. Here are some tips that can help you get started:
- Replace low-fiber foods (white bread, white rice, candy and chips) with high-fiber foods (whole-grain bread, brown rice, fruits and vegetables).
- Try to eat more raw vegetables and fresh fruit, including the skins when appropriate. Cooking vegetables can reduce their fiber content, and skins are a good source of fiber.
- Eat high-fiber foods at every meal. Bran cereal for breakfast is a good start, but try to include some fruits, vegetables, whole-grains and beans in your diet as well.
- When food isn't enough, you can take a dietary fiber supplement.
- Be sure to increase your fiber intake gradually, giving your body time to adjust, and drink at least six to eight 8-oz. glasses of fluids a day.
Foods high in soluble fiber — These include oat bran, oatmeal, beans, peas, rice bran, barley, citrus fruits, strawberries and apple pulp.
Foods high in insoluble fiber — These include whole-wheat breads, wheat cereals, wheat bran, cabbage, beets, carrots, Brussels sprouts, turnips, cauliflower and apple skin.
Read labels for a healthy heart
Make reading food labels a habit. They'll help you choose foods more wisely. Many foods have saturated fat or trans fat that can raise your cholesterol. Some may be high in sodium, which can increase blood pressure in some people. Also, watch for these key terms, and know what they mean.
- "Free" has the least amount of a nutrient.
- "Very Low" and "Low" have a little more.
- "Reduced" or "Less" always means the food has 25 percent less of that nutrient than the reference (or standard) version of the food.
The American Heart Association established its Food Certification Program to provide consumers a quick, easy way to identify heart-healthy foods that can be part of a healthful eating plan. Products certified by the American Heart Association contain the heart-check mark and state that the product "Meets American Heart Association criteria for saturated fat and cholesterol for healthy people over age 2."
| |
|
Thursday, March 15, 2007
Determining Daily Calorie Needs
Estimating daily calorie requirements is notoriously inaccurate. Even the very best calculators cannot determine the metabolic rate of an individual. Quite simply - everyone is different.
- Uses Mifflin-St Jeor formula (see below).
- Can also select old formula (Harris-Benedict), and a formula based on Lean Mass
- You can also choose BMR in the Exercise level. In this situation all weight loss calorie levels are blanked out.
The Best Guess
Calorie calculators will first estimate Basal Metabolic Rate (BMR). This is effectively the amount of energy expended per day. BMR is a measure of only the most basic functions (effectively the same as if you rested in bed the whole day). Other terms synonymous with BMR are Resting Metabolic Rate (RMR) and Resting Energy Expenditure (REE).
Once BMR has been estimated, various "activity" factors are applied. Once again these are best guesses. One individual may burn 100 calories on a 10 minute run - another individual may burn 150 calories.
Mifflin - St Jeor Formula
The Calorie Needs Calculator currently uses the formula proposed by MD Mifflin and ST St Jeor1.
Why This Formula?
As recent as 2005, the ADA (American Dietetic Association) published a comparison of various equations2. The Mifflin-St Jeor was found to be the most accurate.
Men
10 x weight (kg) + 6.25 x height (cm) - 5 x age (y) + 5
Women
10 x weight (kg) + 6.25 x height (cm) - 5 x age (y) - 161.
Lean Mass Formula
This can be selected on the calculator. It is a variation1 on the basic Mifflin-St Jeor equation that will base the equation on Fat Free Mass (FFM) or Lean Mass. This is more accurate for those who are leaner (and who know their body fat percentage!).
Men & Women
19.7 * Fat Free Mass + 413
Where Fat Free Mass = Weight - (Body Fat Percentage * Weight).
Harris-Benedict Formula
This formula was created in 1919, and due to changing lifestyles, it tends to overstate calorie needs by 5%. The results tend to be skewed towards both obese and young people3.
Men |
| 66.5 + (13.75 X weight in kg) + (5.003 X height in cm) - (6.775 X age in years) |
Women |
655.1 + (9.563 X weight in kg) + (1.85 X height in cm) - (4.676 X age in years) |
Wednesday, March 14, 2007
99 Health tips
Good effort, at least you're started, try and make it to the end!
- If you get tired reading this, go back to bed, as on average we need to have 8.1 hours of sleep to re-charge our bodies.
- People who have less than 6 hours sleep a night have a 70 % higher mortality rate, according to Californian studies. I'm currently studying spending 18 hours in bed, so will hopefully live to a 130.
- When sleeping in your own, or someone else's bed, make sure the mattress is firm enough to support your body weight. With sufficient material, within the mattress that will act as a cushion to allow for the contours of the body to be supported.
- Have a glass of water by your bed, and attempt to drink eight 8 oz glasses of water a day.
- At breakfast mix fruit juices with 50% water, to aid absorption, prevent rapid sugar levels in the blood, and to save money.
- Make sure you don't skip breakfast, unless you get out of bed after 12 o'clock, then go straight for lunch.
- Spend time at breakfast to plan out your day, take each day one day at a time, but make the most of them, planning is the key to success.
- Smile, laugh be happy, don't take everything in life to serious, remember its alright to fart, apparently we all do it on average 13 times a day, and that includes ladies.
- If you're going to fart, and you're in public, cough at the same time to cover up the noise. This is also a good stomach exercise.
- Take a good quality multi-vitamin / mineral supplement each morning. A recent survey by the American National Food Council revealed that not one person from 21,500 consumed their optimum RDA of vitamins.
- If you feel tired just after eating lunch, (the 2 o'clock slump), you are probably eating too much refined/processed carbohydrates, and your body has become carbohydrate sensitive. Try and eat more complex carbs, and add more protein and fibre to your meals. Oh yeah, don't forget to drink that water.
- Remember every gram of alcohol has 7 calories, so if your aim is to have a flat stomach or lose weight, practice acting drunk or simply cut back on your alcohol intake.
- Alcohol is a depressant, if feeling depressed don't take a drink, try and make yourself laugh, invite your friends round, and watch them get drunk, and fall all over the place.
- When managing your weight avoid anything that is not in a measurable quantities.
- Remember low fat foods, are often laced with sugar, which also has calories, just look at a low fat yogurt.
- By switching hands whilst eating, you are less coordinated, resulting in calories stuck on your face and clothes.
- Line your stomach before you go out on a large drink binge. A cocktail of a pint of milk, and soft fruit, normally works well.
- If exercise were a drug, we would all have a bottle in the kitchen cupboard.
- Eat a balanced diet, lower in fat, lower in sugar salt and processed foods, eat more fibre and whole food products.
- Diets don't work. Long term health and weight management should include healthy life style changes such as exercise and healthier whole foods.
- Throw away your scales. Work on how you look and feel, not what you weigh, aim to lose weight in the form of unhealthy body fat.
- When trying to lose fat, aim for a maximum of 1 ½ pounds a week.
- If spot reducing worked, all typists would have skinny fingers.
- Crash dieting, over exercising and fasting will slow down your metabolism.
- It's easy to lose weight. Keeping it off, is the hard part, exercise works.
- Use common sense and pace yourself so you can talk occasionally when you exercise.
- When you exercise, remind yourself, "I'm building a better body to live in”.
- The best aerobic exercise is the one you'll do, the best time to exercise is when you will do it. Aim for a minimum of 3 sessions for at least 30 minutes of aerobic training, remember even sex can be a workout.
- Exercise is one of the best ways to reduce stress, ask yourself how you feel, after working out.
- Exercise for the older age group, helps to keep you young, by maintaining muscle tissue and bone density, the older you are, the more important it is that you exercise.
- Upper body weight training will help you maintain a total lean body mass; more muscle equals a higher resting metabolic rate.
- If you get out of breath when you exercise, you're probably going too fast.
- Training too hard, may lower your fitness, resting your body, allows it to recover and rebuild itself properly. Don't over train, you'll just burn-up or melt.
- After eating the last slice of cake, all overweight people will decide to go on the tomorrow diet, why don't they decide to exercise it off, as the tomorrow diet never comes. ?
- The slimming industry is the most unsuccessful industry in the world today for people wanting to lose FAT, although it is financially sound!
- If you are always surrounded by food, and can't stop picking, chew gum. Every time you put the food in your mouth you will ruin the gum.
- Researchers have suggested that people who are deficient in various vitamins and minerals may overeat in an attempt to obtain the missing nutrients. Obesity is the unfortunate outcome.
- Performing cardiovascular type activities (i.e. running, cycling, swimming, etc.) five times a week decreases your risk of type II diabetes by 45%.
- Exercising two to four times a week reduces your risk by 40%; once a week, 25%. Exercise decreases your risk by reducing fat tissue in the body and making cells more responsive to insulin.
- If you smoke, why don't you give up? I'm not going to lecture you on all the bad points that smoking has, as I'm sure you know it's a great provider of deaths in the family.
- Most zip inflicted injuries occur on the down stroke. If this happens to you, try pulling the zip in the direction it came from, in one swift motion. Check the damage, and apply antiseptic cream and a bandage to stop the bleeding. Change all your clothes to button flies to avoid the above.
- Don't squeeze those spots. Squeezing spots might be fun, however you can push the acne plug deeper into the skin, and cause the follicle wall to rupture, leaving a small shot gun wound on you. Try tea tree oil or aloe vera to prevent this look.
- Stress lowers the immune system and exercise helps to counter stress. Over exercising puts pressure on the immune system, make sure you take those vitamins and minerals, and remember get fit to play sport, not play sport to get fit.
- Avoid stopping every 2 minutes to tie your laces, when going for that run, at the start of your fitness regime, make sure you put a double knot in the laces.
- When cycling to work, the gym, or anywhere else, keep the bike under lock and key, remember somebody may want yours, and force you to have a long walk home.
- If you get a painful blister, studies have shown that piercing it within the first three hours can be effective. Aim to lance the blister in two places at opposite sides, taking care, as the fluid can spray out up to eleven feet. Check and clean regularly, don't use dirty needles, as this can lead to amputation.
- Stress causes hormonal imbalances that may lower your sperm count, lower sperm count may stress you out, just think about who has to count the slippery bleeders.
- Garlic rich diets, may be bad for your breath, but garlic causes your body to release nitric oxide, which keeps your arteries more pliable, resulting in a increase in circulation.
- Diesel fumes have been found to contain 41 dangerous substances, they can give you more miles to the gallon, as well as cancer.
- Chewing sugar free gum increases saliva flow which helps to neutralize plaque acidity. One unpleasant side effect is major wind, from sorbitol (sweetener) that is used in many brands. Aim for no more than a pack a day, unless you want to increase your daily farting average.
- Avoid eye strain by looking away from the screen and focus on something in the distance, then focus on something close to you, do this now and whilst at work. Good excuse if you get caught looking at somebody, just tell him or her you're preventing eyestrain.
- Relax with a glass or two of wine. The antioxidants it contains can give protection against heart disease.
- Heart disease, cancer's etc. can run in the family. Check your family history and aim to get yourself checked out for any hereditary problems.
- Buy, rent, borrow a dog. One of the best aerobic exercises for any fitness level is plain old walking. Remember to take the dog with you.
- There are currently around 100,000 cases of food poisoning resulting in up to 200 deaths a year in the U. K. Make sure you wash and prepare food properly, check the sell buy dates, and if you get ill, drink plenty of fluid and stay in the bedroom closest to the bathroom.
- Men's testosterone levels fall by about 25% in the late evening. Aim to put the morning erection to good use, as this is apparently when you are most horny.
- Mobile phones increase your blood pressure if used for prolonged periods. Thought to be caused by blood vessels being constricted by radio frequency electromagnetic fields. My monthly phone bill raises my blood pressure.
- Zinc gluconate lozenge's sucked every two hours have been found to help cold sufferers reduce the time of their symptoms. Unfortunately zinc causes more nausea and doesn't taste too good.
- Dyslexics could improve their reading by wearing different colored lenses. Contact lenses help by noticeably reducing visual distortion.
- Doing the ironing, washing, and cleaning has been found to improve your age Maybe this is why women live longer than men do.
- Put more tomato sauce on your chips and other foods, it may not be good for your diet, but 3 to 4 serving a week can cut your risk of prostate cancer by a third.
- Forget an apple a day keeps the doctor away; try a raw carrot and a banana. The beta-carotene and potassium can reduce your risk of heart disease by preventing plaque build up on the artery walls.
- Do those sit ups, it is estimated that strengthening the abdominals can prevent 75% of lower back problems.
- When training out in the dark, shutting one eye when a car's head lights are on you, will help prevent sudden night blindness. Remember to open the eye after the car has passed.
- Pressing a wet tea bag against a cold sore acts as an antiseptic. The tannin from the tea will help reduce the condition, and the tea bag will stop other people coming in contact with you.
- Improve your posture, by answering the phone whilst standing. If standing against a wall, push your shoulders and buttocks into the wall, then aim to eliminate any gaps, by pushing the lower back into the wall. Hold for 20 seconds, and then carry on a normal conversation. Avoid breathing heavily during the exercise.
- If embarking on jogging or running for the first time since your school days, invest in a good pair of trainers to avoid physiotherapy bills. Shorter strides may help lesson the impact, if you have to use your old gym gear.
- Wear socks when out running this will help prevent blisters, and also soak up sweat, which can help prevent your trainers stinking out the house.
- Most trainers can be washed, however don't use too high a temperature during the wash, and allow to dry naturally with old newspaper inside. Tumble drying may lead to severe shrinking, damage to the trainers and a change in your shoe size.
- Eating fat is not a problem; the problem lies in the type of fat you're eating. Aim to eat the essential fatty acids (EFA’s) such as those found in oily fish, and avoid the so called healthier margarine's made from hydrogenated vegetable fats.
- Some 25 % of adults have bad breath, normally brought on by smoking or bad foods. Avoid this by brushing your teeth twice a day, using a tongue scraper, as a significant amount of bacteria live on the tongue. Flossing between your teeth to remove food debris, and seeing a hygienist every three months is also advised.
- Consult your doctor, a fitness instructor, or visit the church if you have any concerns about your health before embarking on any exercise routine.
- After each work out, remember to stretch to help your body repair and recover. When doing this, keep yourself warm, and wipe away any sweat. Avoid standing around smelling of sweat, as the drying process can leave you with a cold.
- Each year back pain, the second biggest reason for time of work, costs the British Industry more than 5 billion pounds, and 480 million pounds to the NHS. By doing some simple stretching and taking care of yourself with exercise, will result in less spending by the NHS, and hopefully lower taxes all round. (Possibly).
- The common cold is the biggest reason for taking time off work. Dress well, exercise regularly, and above all take in those vitamins, especially vitamin C. The RDA in the U. K. is 60m.g. This will prevent you from catching scurvy but won't help you against a cold. Increase your dosage to bowel tolerance, normally between 1 and 3 grams.
- A sneeze can travel at over 100 mph Look for the signs, such as opening of the mouth tilting the head back, shutting eyes and finally a fine mist nasal spray. Look for the signs to avoid the spray.
- When showering, treat yourself to a head massage, to help relax you. It's also said to be good for stimulating hair growth. At the same time, improve your body circulation by washing the body in the direction of blood flow, i.e. towards the heart
- Avoid negative thoughts, and don't put yourself down. Work on making your mind and body strong, remember its you inside that says you can't do something, challenge those negative thoughts and make them positive.
- In the last 20 years cases of testicular cancer has doubled. In the U. K. some 1,500 men between the ages of 20 and 35 get this form of cancer each year. So check your balls and if you find any lumps go show them to your doctor.
- Breasts cancer studies have shown that fish oil and olive oil may keep breasts healthier. Linoleic acid found in sunflower or corn oil may increase the risk of tumors. What is certain is that obesity and a high alcohol level in older women are linked to a higher risk of developing breast cancer.
- Remember to take a towel with you when you go to the gym. Sharing someone's towel also means you are sharing any health problems they may have, such as pubic lice or penile warts.
- When flying, drink plenty of water and fruit juice. The high altitude and dry pressurized air, sucks the moisture from your body, causing your mucous membranes to dry out, making you more prone to viruses.
- Remember to stand prior to flushing the toilet. Contaminated water droplets can give you intestinal bugs and other health problems, stand up observe your efforts, then flush them away.
- Don't think you can smoke and exercise. Exercise increases your lung capacity, giving carcinogenic contaminates more lung space to give you lung cancer. Each day around 300 men die from smoking in the U. K.
- Missed your workout, then think again. Research has shown that mental exercise can increase your physical strength.
- Put your head back and daydream, scientists have shown it is a positive source of creativity – unlocking answers to your problems leading to better emotional and physical health. Daydreams can work in another practical way, as a form of motivation, encouraging us to try new experiences.
- Exercise performance is improved by increasing your body's water content – so for once drink more. Put poor performance down to being dehydrated, just a 3% loss in body fluid, can result in a 7% loss in physical performance.
- Being alone is good for your health. So instead of seeing time spent alone as a punishment see it as a time to refuel yourself, a time to recover from the overload of life.
- Do something useful and make your orgasms more powerful. Imagine you're peeing and then contract and relax the muscles that stop the flow – more fun for boys and girls!
- Outperform your work mates with a lunchtime workout –it'll ease stress and improve your performance.
- Organize yourself, set some time aside for yourself to complete all the paper work, at both home and work, remember take care of your admin., a little a day keeps the stress at bay.
- Keep your chin up with a bit of facial fitness, working those facial muscles may look stupid but it'll get rid of the double chin and bags.
- Eat right with mood enhancing foods such as milk, yogurt, tuna and chicken, which contain high levels of brain food tryptophan.
- Work those lips and wave goodbye to sexual boredom, according to ancient Chinese sexual techniques, the deep kiss has erotic possibilities.
- Restrict your car usage anything 10 minutes or less walk – think of the savings in parking tickets.
- Give yourself an incentive; buy some new gear so even if you are unfit you'll begin to look better.
- Buy some skin care products and boost your skin's moisture levels and the good news is intensive care comes for under a tenner – try that good old favorite Oil of Ulay.
- 58 % of British men take no form of exercise. We can all do with exercise, join the Netfit Members, to improve your life. Let us help you to achieve your personal goals, to stay motivated and learn new exercises and correct technique.
Tuesday, March 13, 2007
BLOOD GROUP DIET
The blood group diet is said to have originated from two American Naturopaths, Dr James D'Adamo, and his son Dr Peter D'Adamo, who believe that your blood group type is the key to how you burn your calories, which foods you should eat and how you would benefit from certain types of exercise.
They recommend that eating to suit your blood group may, help you to lose weight, help you fight disease, boost your immune system and slow down the ageing process.
It is believed that a chemical reaction occurs between your blood and foods as they are digested. Lectins, a diverse and abundant protein found in food, may be incompatible with your blood group and adverse side effects may occur. The avoidance of these Lectins which can agglutinate (adhere or stick to one another) can be important if your particular cells-determined by your blood type,may react with them.
There are 4 blood types: A, AB, B, and O
Blood Type O
The O blood type was the first blood type to evolve from the hunter-gatherer era around 50,000 BC. Here the diet was high in red meat and virtually void of grains and dairy.
The type-O thrives on a meat-eating diet. As the diet is high in animal protein, the type-O requires intense physical exercise to help burn off the meat.
Type-Os are prone to digestive disorders resulting from over-secretion of stomach acid.
They can also be more susceptible to arthritis and thyroid disease due to overactive or hyper -immune system.
Wheat and dairy also promote inflammation in this blood type which can trigger an imbalance in the immune system.
Blood type O individuals can gain a significant amount of weight following a high carbohydrate diet, as their bodies cannot properly metabolize these foods.
Blood Type A
Type-A blood group formed when man began to develop an agricultural lifestyle between 25,000 and 15,000 B.C. People with blood type-A do best on a vegetarian diet for weight loss especially the macrobiotic diet.
The type-A individual hardly produces much hydrochloric acid and therefore does poorly on meat and dairy diets such as the Atkins Diet.
Type-As are generally more prone to cancer, diabetes and heart disease, if they do not take charge of their health. The gene for alcoholism is also found in type-As.
Blood Type B
Type B also evolved from the intermingling of blood type O with the blood type A. This occurred between 15,000 and 10,000 B.C due to man traveling further.
As a result, the type-B individual does best on a dairy diet with some meat (no chicken) and few grains.
The type-Bs suffer from the highest incidence of bladder and urinary tract infections. They are also prone to viral diseases when their immune system is compromised.
Since B blood types can metabolize dairy products and most foods, they will usually lose weight effortlessly as long as peanuts, corn, wheat, and lentils are eliminated from the diet.
Blood Type AB
The rarest and newest blood type to evolve (1500 years old) was the AB blood type. This blood type is the most well adapted to a moderate diet. The type-AB individual benefits from both the A and B type diets.
Meat is not as well digested as seafood, dairy, wheat-free grains and soy foods.
The type-ABs are prone to either diseases encountered by the Type-As or the type-Bs. By undergoing further metabolic typing, it can be determined which diseases they are most likely to be vulnerable.
For weight loss and maintaining a healthy weight, AB's do best on seafood, dairy, nuts and grains.
Monday, March 12, 2007
MOTIVATION
Great, you've learned about exercise and proper nutrition, you're convinced about the positive effects, so how do you keep motivated.
Staying motivated is one of the biggest problems that arise for both new and regular fitness persons. Use the following points to help you achieve your goals.
Set Achievable Goals:
Even if you do want to look like Arnold, start with a more reasonable and achievable goal. At first start with a goal you know you can meet. Make that goal and feel good about it, then set another. Reward yourself each time you reach your goal with some thing you like.
Visualize Your Success:
On days you find it hard to start your program, imagine how you look and/or feel on meeting your next goal. Picture yourself having made that achievement and then get to work. Alternatively visualize how you may look if you don't keep up the good work.
Monitor Your Progress:
Keep a daily diary or log of your activities and progress. This will not only show a record of your success, but also serve as a reminder of all your efforts so far, don't let them go to waste.
Work-Out with A Partner:
There is nothing like having some peer pressure to help keep you going. Find some one who is fun to be with and has their own fitness goals. Together you can enjoy some quality time and help motivate each other. Someone whom is fitter than yourself will generally be more motivational as you will try and keep up with them. Like wise somebody, who is not as fit as you, will give you a chance to excel, as you know that the other person will try and keep up.
Watch TV or Video:
Watch the news, your favorite soaps, sports or East enders to help pass the time and make even more efficient use of it whilst training.
Play Your Favorite Music:
Listening to music while you workout can help keep it interesting, relaxing and fun. If you don't like the music they play at your gym, buy a personal stereo and play your own music at your own volume.
Get Some Focus Reminders:
Place a special picture, note or object where it will serve as a reminder of your promise and commitment to get and stay fit for living. A photograph of your family, a photo of how you used to look, good or bad, whatever makes you work.
Don't Push Too Hard &; Stay Hydrated:
Unless your training for some athletic activity that requires otherwise, don't work your self harder than necessary. If it hurts or is even uncomfortable then stop and do something different. Proper exercise does not require pain. Keep a water bottle handy, and take regular intakes of fluid, a dehydrated body, cannot function properly
Dress Comfortably:
Don't worry so much about how you look, but more about how you feel. Dress in loose fitting, comfortable clothes that are made for working out. If you decide to wear a tracksuit keep shorts and T-shirt underneath, so you can take the tracksuit off when you get hot.
Wear Comfy Shoes:
Take care of your feet. Wear comfortable shoes that can breathe and offer support. You may want to consider a special pair of shoes you've set aside just for exercising. Wearing sports socks will also reduce the risk of blisters.
Workout on A Set Schedule:
You get up, you dress, you eat, you work, etc. Makes sure you program in your exercise time with as much concern as you do these other basic necessities. Manage the 168 hours well each week, and it will be easy to fit in some quality training time, because your life depends upon it.
Start Today: RIGHT NOW!
Write down a list on a piece of paper, all the reasons you have for not being able to do any form of exercise. Using the same list, overcome all of these reasons to find out if it is only yourself that is preventing you from a healthier lifestyle.
Don't Feel Guilty:
So you missed one workout, okay maybe it was a weeks worth, STOP feeling guilty or stressed out, relax don't be hard on yourself, just back up one paragraph and Start Today, then read the next paragraph.
Do Something:
Every little helps, going to the gym three times rather than twice a week
is 50 % more, add that to walking around the office a bit more, or walking to the train station for work, will all help your long term goal. If you can't workout three times a week, then set a goal to do it only once or twice, achieve that goal and feel good about it.
Review Your Priorities:
Take time out to look at your daily activities and priorities. Are they what you want? Is improved quality of life one of them? How badly do you want or need them?
Create Variety in Your Program:
Something about the spice of life...it's too true. Variety in your fitness program not only keeps it interesting and fun but also stresses different muscles giving you a more rounded workout. If you walk around the block each day, try going the other way or simply on the other side of the street.
Practice Positive Self Thinking:
Your exercise time, is time for you. So double the benefit and use that time to strengthen your psyche as well as your muscles. Think about your strong personal attributes, how they have helped you in the past and how they will help you in the future. A healthy mind helps you achieve a healthy body.
Play A Video Game:
If it works for you, do it. Sit down on the exercise bike and cycle away whilst trying to beat the highest score on the Nintendo.
Use Equipment That Is Easy to Use:
There's nothing harder, then uncomfortable, ugly, poorly maintained equipment to hinder your motivation. Buy equipment that is best for you, and easy for you to use. Make sure it is comfortable, wear your workout clothes and give the equipment a good try out before you buy, don't clog out the garage with uncomfortable bikes and rowers. Locate it somewhere that is nice to be and make sure you keep it clean and in good working order.
Problem Solve:
Try using this time to solve some problem at work or at home. Sometimes the change in scenery will help you find an answer that previously escaped you. Take your phone out with you from the office, and walk around the block.
Get the support from Friends and Family:
People, who care about you will help support your goals, tell people what you are doing, and as the more people who know, the more support you should get.
Do a class:
With a number of various classes around you can easily find one suited to your own fitness requirements. Make sure that the instructor is qualified, and before the class starts, tell the instructor that you are new, so that this way they can monitor you.
Pick a role model:
Aim to achieve the fitness body of your favorite role model, you may not achieve the same body as them, but at least you will improve your own.
Congratulations:
If you're reading this, then you must have read all the motivation tips, pick the ones you like, making use of them and enjoying a fitter healthier life.
Sunday, March 11, 2007
5 Quick Weight Loss Tips, lose weight fast, slimming secrets, how to stay thin
Here's 5 simple quick weight loss tips:
Quick Weight Loss Tip 1 - Losing Weight is an Equation
Losing weight means you have to eat lesser calories than what your body needs. This translates to consuming lesser calories than your daily energy requirement. Follow the Basal Metabollic Rate (BMR) formula which you will find on my blog to calculate your BMR. This tells you how much calories you need to intake in order to maintain your body weight. You will need to step down your daily calorie intake by about 500 calories in order to lose one pound in one week's time.
Quick Weight Loss Tip 2 – Eat More Meals and Don't Skip Them
Before you start wondering if you are reading correctly, let me assure you that your eyes are not playing tricks on you. It is a myth that skipping meals would help you to lose weight quickly and effectively. Your body would slow down its metabolism when you skip meals, in a bid to conserve energy, hence burning away lesser calories. You end up hungry and yet not achieving the desired weight loss.
Spread your meals from 3 big meals, breakfast, lunch and dinner into 5-6 smaller meals comprising the 3 main light meals and 2-3 other snacking time. This would distribute your calorie intake and reach a good balance.
Quick Weight Loss Tip 3 - Eat Green
Stock up your fridge with lots of leafy green vegetables and fruits. Vegetables and fruits are rich sources of fiber and water and add weight and volume to our food. This makes our stomachs full while maintaining a lower calorie count since fruits and vegetables are inherently low in calories and fat content. They also pack our bodies with healthy nutrients making our diet a balanced one.
Quick Weight Loss Tip 4 – Sleep Well
Sleeping is a favorite quick weight loss tip since it is one of the most effortless. Do not understand the power of having enough sleep. It is vital to your overall weight loss plan. Medical research has proven that sleep deprivation would induce hunger, and increase appetite. This often results in excessive eating. Likewise, having sufficient sleep of at least 8 hours helps to bring a balance to the leptin level and aids weight loss.
Quick Weight Loss Tip 5 - Exercise Enough
Some folks hate this quick weight loss tip and are immediately turned off. Sad to say, in order to maintain a healthy weight, exercise is necessary. Dieting and making adjustments to your eating habits would only win you half the game. Regular exercising is the missing part of the quick weight loss puzzle. You may be wondering how much is enough? Physical trainers or even your doctors would advise you to go for moderate exercise sessions of 30 minutes each time. Repeat the routine for a minimum of 3 times a week for effective weight loss. You would be surprised how fast you start to lose inches off your waist and hips once you begin your exercise regime.
These quick weight loss tips are useful to you only when you apply them after reading. Many people fail in doing so because of poor motivation and lack of moral support from their family and closed friends. Share with them about your weight loss plan and encourage them to remind you from time to time about your goal to lose weight quickly. This would spur you on to be focused.
Saturday, March 10, 2007
7 Tips to Increase Metabolism
Increase metabolism by eating smaller meals through the day. Eat 4 to 6 six small meals, 2 to 3 hours apart.
Don't depend on herbal products to increase metabolism or energy level. Any metabolic increase will be minimum and herbs are not cheap. Instead, include more energy foods such as whole grains, beans, vegetables and fruits.
Park further away and walk. Use the stairs instead of the elevator when possible. Walk to the post office instead of getting into the car. Take your dog on a daily walk. Do more activities around the house to burn energy instead of wasting money on pills and potions that don't work.
Incorporate a walking routine to increase metabolism at least three to four times a week. Walk 30 to 40 minutes each time. This is the best way to increase your metabolism.
Don't starve yourself when trying to lose weight. This will slow down your metabolism in a hurry. Avoid 5 to 6 hour gaps between meals without eating.
Be committed to eating smaller meals at regular intervals. Prepare food in advance and bring it with you. Never eat sporadically and plan each meal. The common mistake is to skip meals and eat too little during the day. This makes you vulnerable for eating junk food later in the day. Eating to lose weight takes planning.
Friday, March 9, 2007
Lose Weight Fast – 5 Detox Tips To Speed Metabolism & 5 Tips To Lose Weight Fast!
The enclosed ten tips are designed to help you lose weight fast.
The first 5 will get your metabolism working quickly to burn fat quicker and then you the 5 tips that follow will help you lose weight easily.
These 10 tips can be incorporate in sensible any diet and will see you shed pounds and lose weight fast!
5 Detox Tips
The body needs to be working as efficiently as possible to lose weight fast; as if your body organs are working at maximum efficiency you will shed weight quicker. Logical but not many people think about this when dieting
So here are your 5 easy natural detox tips
Eat cherries and strawberries
These foods are rich in ellagic acid a nutrient that helps mop up free radicals and help combat pollutants such as alcohol and as a by product they boost brain power.
You can also add raspberries an alternative to the above 2 choices.
Eat Grapes
These are rich in flavinols, which help your arteries work to their maximum and make blood run smoothly and quickly around the body.
Eat citrus fruits such as berries
These foods are rich in vitamins C & E, which will help cleanse and detoxify the liver making it work more efficiently.
Prunes & Fibre
Eat prunes as they will naturally cleanse the colon stimulating the gut and help expel waste quicker, you should also up your intake of fibre as well to cleanse the colon further.
Apricots
If you are smoker this food is particularly useful, apricots are rich in beta-carotene and vitamin C which helps repair smoke damage to the lungs.
Cranberries or juice
Contains proanthocyanidin which are antitoxants that will help cleanse and flush out the kidneys.
You can also add a couple of supplements if you wish top the above list to help detoxify further. Alfalfa and milk thistle are good choices. The first acts as a general cleanser and the second as a cleanser for the liver.
Your organ will be working more efficiently with above foods and this will help you get rid of weight faster as your kidneys and liver in particular will work more smoothly.
Now here are 5 tips to lose weight fast
5 Easy weight loss tips
Drink Iced Water
Two litres a day minimum. Water has to be iced as the body will burn 100 calories just heating the water to normal body temperature. Also hunger pangs are very often thirst pangs, so this will help you stop over eating.
Add lemon to flavour if you wish and gain the added benefit of cleansing your liver at the same time.
Water also helps your body metabolize stored fat by helping the kidneys flush waste quicker. When you don’t drink enough water the liver needs to help the kidneys perform this function. When the liver has to help the kidneys its normal function of providing stored fat for energy is slowed down.
Green tea
Drink 5 cups a day. Research shows this can burn a massive 80 calories a day! It is believed the antioxidant catechins in green tea boost the metabolism and help burn fat.
Chilli sauce & mustard
These foods increase your calorie burning capacity by between 5 – 10% for up to 2 hours after eating. This is because they contain capsaicin which speeds the metabolism, so if you enjoy hot food your in luck!
Low fat diary foods
Can increase fat burning in the abdominal area. Why? Because these foods are rich in calcium which encourages the release of fat from fat cells and also reduces the amount of fat absorbed.
Eat Fibre
Eating fiber foods to help keep things moving through your bowel as stated above and makes you feel full.
The average person can lose 9-10 pounds in one year just from doubling their fiber intake aim for 25grams per day ( the average for most adults is just 8grams ) fiber rich foods include strawberries, apples, brown rice, chick peas, potatoes ( with skins ) and brown rice.
The above tips should be incorporated into a sensible diet and they will enhance it and help you lose weight fast.
How to Calculate Body Fat
Which Body Fat Calculators Are Best
There are three main ways to calculate body fat:
- Home Body Fat Scales
- Skinfold Calipers (Callipers)
- Hydrostatic Weighing
Each of these body fat calculation methods has advantages and disadvantages.
Using Home Body Fat Scales to Measure Body Fat
Body fat scales claim to measure body fat quickly and conveniently. These body fat scales use the Bioelectrical Impedance method to measure your body fat percentage. A low-level electrical current is passed through your body and the "impedance", or opposition to the flow of current, is measured. The result is used in conjunction with your weight and other factors to determine your body fat percentage. Unfortunately, your body's "impedance level" can be altered by many factors besides body fat. For instance, the amount of water in your body, your skin temperature and recent physical activity can all adversely affect the results.So only by following strict rules can you hope to get an accurate measurement of your body fat using these scales. The most important rules to observe in order to make a more accurate calculation of your body fat are:
- Don't eat or drink for 4 hours before the body fat measurement test.
- Don't exercise for 12 hours before the test.
Notes:
- Some studies have shown variances as high as 8 percent when using the bioelectrical impedance method even if the rules are precisely followed.
- As with skinfold calipers (see below) there are different equations used to calculate body fat from your body density. These are usually pre-programmed into the machine.
- The best body fat scales tend to made by Tanita.
Using Skinfold Calipers (Callipers) to Measure Body Fat Skinfold Measurements
Measuring body fat with a set of body fat calipers is the most cost effective way to determine fat levels. But it's important to use them correctly. For instance, either have a professional take the measurements for you or buy a set of Accumeasure calipers (callipers) and follow the measuring instructions. Accumeasure are the only calipers than allow you to test yourself and most studies have shown that they are very accurate.
Using Hydrostatic Weighing to Measure Body Fat
Hydrostatic weighing (underwater weighing) is the most accurate way to calculate body fat - that is, if you can find a hydrostatic weighing tank.
How does hydrostatic weighing calculate body fat? By using Archimedes Principle. Your examiner first calculates your body density by measuring the amount of water you displace when you immerse yourself in water. Then a formula is used to calculate body fat based on your body density. The problem is finding a facility (University, major gym or fitness center) which has a hydrostatic weighing tank!!
Table 1. Body Fat Guidelines from American Council on Exercise
| Classification | Women (% Fat) | Men (% Fat) |
| Essential Fat | 10-12 percent | 2-4 percent |
| Athletes | 14-20 percent | 6-13 percent |
| Fitness | 21-24 percent | 14-17 percent |
| Acceptable | 25-31 percent | 18-25 percent |
Why Body Fat Measurement is Important
Body fat is an important element in successful weight control. Body fat requires fewer calories than muscle. So the less fat/more muscle we have, the more calories we can eat before gaining weight. Body fat is often expressed as our "Body Fat Percentage" or "Body Fat Percent." Body fat percentage is the amount of body-fat-tissue as a percentage of total body weight. If your total body weight is
Body Fat Calculation and Health
The higher your percentage of fat above average levels, the higher your health risk for weight-related illness, like heart disease, high blood pressure, gallstones, type 2 diabetes, osteoarthritis, and certain cancers. Also, the higher your percentage of fat (and the smaller your percentage of muscle) the less calories you need to maintain your weight and therefore the easier it is to gain weight. This is because muscle is more metabolically active than fat tissue.
